Mental & Physical HealthDealing with Stress

Presented by Jeffrey Bornstein, MS, LPC, NCC, MBA

Dania Dandashli, MA, LPC

What to expect today

• Introduction• Dealing With Stress• Good Mental Health• Culture Shock• Good Physical Health• Keys to Success

Who am I?

Jeffrey Bornstein, MS, LPCC, NCC• Licensed Professional Clinical

Counselor (LPCC)• Practicing in Los Angeles• Specializing in Anxiety,

Depression, and Panic Attacks• International experience includes

living in Kyiv, Ukraine and Quito, Ecuador

Who Am I

• Dania Dandashli, MA, LPC• Psychotherapist in Houston,

Texas• Specializing in anxiety,

depression, trauma and multicultural therapy.

• A native of Lebanon and fluent in Arabic.

Why have this presentation?

Learn:• What good mental health is and how to

identify and solve issues as they arise.• What stress is and how to deal with it.• How to prepare yourself psychologically and

physically for life in the USA.• What culture shock is and how to manage it.• How to stay physically healthy.

Good Mental Health

• Thinking, feeling, and behaving in a clear and beneficial way.

• Gaining satisfaction from your academic, family, social, and spiritual activities.

• Using your mind to meet the demands of your life without distress or dysfunction.

What is stress?

Stress can occur when the demands placed on you exceed the resources available to you.

<Resources Demands

• Money• Time• Friends• Family• Health• Spirituality

• Bills• Studies• Friends• Family

expectations• Adjusting to a

new culture

How Does Stress Impact Me?

Stress can lead to:• Poor Mental Health– Anxiety– Panic Attacks– Depression

• Poor Physical Health– Headaches,– Fatigue, and – Nausea

Anxiety Symptoms

• Excessive worry• Racing thoughts• Frequent bodily concerns

(stomachaches, headaches, etc.)

• Difficulties concentrating• Difficulties sleeping

Panic Attacks

A brief period of time with:• Rapid heart rate• Sweating• Trembling or shaking• Shortness of breath• Chest pain• Nausea• Dizziness• Numbing or tingling• Feeling of losing control or dying

Depression Symptoms

A period of two weeks or more in which you experience:• Negative mood• Loss of interest or pleasure• Irritability• Fatigue / no motivation• Negative and / or suicidal thoughts(If you are thinking about suicide, contact a

professional or call 1 800 273 8255 immediately)

Unhealthy Coping Behaviors

• When people experience stress and poor mental health they sometimes adopt unhealthy means of coping which can lead to more stress:– Addictive behavior– Smoking– Overeating– Procrastination

What can I do about stress and poor mental health?

• Eat right• Meditate• Socialize• Keep a thought journal• Physical exercise and stretching• Relaxation Exercises• Talk to friends, family, or a professional• Deep breathing• Directed focus on pleasing or soothing images

Culture Shock

• The difficulty people have adjusting to a new culture that differs markedly from their own.

• The cultural differences can relate to food, fashion, beliefs, values, ways of greeting each other, etc.

Symptoms of Culture Shock

• Homesickness• Boredom• Isolation• Sleep disturbance• Frequent crying• Sadness• Irritability• Feeling sick

Stages of Culture Shock

• Honeymoon• Shock• Recovery• Adaptation and Acceptance

Ways to Deal with Culture Shock• Keep a journal.• Make friends, don’t isolate yourself.• Stay active, exercise regularly.• Join your school’s international student’s association.• Talk to your family, but not too much.• Balance exploring your host country with reminders of your

home country.• Community activities• Spiritual practice• Practicing hobbies • Find resources that support you through difficult times.

Good Physical Health

• The ability to perform your daily activities free from pain, illness, or discomfort.

• The pursuit of strength, flexibility, and balance.

• The maintenance of good hygiene, sleep, diet, and exercise.

Signs of Poor Physical Health

• Fatigue• Poor concentration• Difficulties breathing• Aches and pains• Nausea• Coughing, sneezing• Development of addictions

Tips for Good Physical Health

• Exercise daily (balance aerobic with strength).• Eat a well-balanced diet.• Get enough sleep (7 – 8 hours nightly).• See your doctor regularly.

Keys to Success• Interact with a variety of people, do not isolate.• Exercise often and eat well.• Keep a journal.• Be aware of signs of physical and/or mental issues and seek help

if necessary.– Visit your school’s mental health center.– Go to your school’s health center.– Call the national suicide hotline 1 (800) 273 8255

• Join the international student’s association.• Develop academic skills• Work on social skills• Find emotional support

Resources

• Student centers to join clubs • Counseling centers at the University• Your Aramco sponsor• Social or religious communities

Our Contact InformationJeffrey Bornstein, MS, LPCC, NCC, MBA2898 Rowena Avenue, Suite 206Los Angeles, CA 90039(323) 362-6555jeff@jeffreybornstein.comwww.jeffreybornstein.com

Dania Dandashli, MA, LPC816 Hawthorne StreetHouston, TX 77006281-888-2806Dandashli.Dania@gmail.com www.daniadandashlipsychotherapy.com

Appendix

• Relaxation Exercises (See Notes on each slide for instructions)– Deep Breathing– Progressive Muscle Relaxation– Guided Imagery

Deep (Belly) Breathing

Breathing exercises are an ideal way to relieve stress in that they’re fast, simple, free, and can be performed by just about anyone. They can also be done anywhere and at virtually any time.

Progressive Muscle Relaxation

Progressive Muscle Relaxation (PMR) is a great technique for reducing overall body tension. As you reduce the tension you carry in your body, your whole being will feel less stress and you will enjoy increased physical and emotional health.

Guided Imagery

Guided Imagery is a convenient and simple relaxation technique that can help you quickly and easily manage stress and reduce tension in your body. It’s virtually as easy as indulging in a vivid daydream.